Archive for Support
Exercise to Beat the Winter Blues
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There are plenty of ways to stay active and prevent weight gain during the winter. When you’re busy and tired it’s easy to put off exercise until tomorrow, but sticking to a regular fitness routine is vital if you want to stay in shape and take care of your health.
Just think about all of the effort that you put into your health and fitness over the summer. It’d be a shame to undo all of your hard work by sitting around feeling miserable all winter.
Exercise Can Help Cure Seasonal Affective Disorder
Keeping up the motivation to exercise on a cold winter day instead of curling up under a warm blanket on the sofa can be difficult, not to mention the allure of all of the yummy holiday treats. However, in addition to piling on the pounds, slowing down physically can have the unwanted side affect of bringing you down psychologically. And at a time when the weather is lowering our spirits we need to take practical measures to stay active and happy.
Reasons to Exercise Regularly this Winter
1. Weight Loss
With the imminent influx of mince pies and alcoholically fuelled social eventsalmost upon us we all need to balance out the increase in available calories with a huge dose of will power or some seriously energetic workouts.
I recommend a combination of the two strategies as being the most realistic option. To maximise your calorie burning potential you should participate in 30 minutes to one hour of vigorous exercise 3 – 5 x per week.
As a guide you should feel like you are working hard; your heart rate and body temperature will increase, as will your breathing will become more rapid. If it feels like exercise then it is exercise.
Examples of vigorous exercise that will help you to reduce your body fat percentage are jogging, cycling, circuit training and spinning.
2. Positive Body Image to Combat SAD
It’s difficult to enjoy the Christmas parties if you don’t fit into any of your sexy dresses/DJs! A positive body image is a sure fire way to beat SAD. Don’t panic, you’ve still got time to get into shape and feel your best.
Exercise can make you feel better about yourself by optimising your physical condition and helping you to reach a healthy weight.
For this I recommend a combination of resistance exercise to tone your muscles and cardiovascular exercise to reduce your body fat percentage.
3. Energy Boost = Mood Enhancement
If you are feeling sluggish and fatigued first thing in the morning, improve your energy levels with a Yoga, Tai Chi or Qi Gong session. Each of these disciplines emphasises the coordination of breathing patterns and movements with the result of increased energy levels and reduced tension.
4. Improved Detoxification of Waste Products
Detoxing has become synonymous with New Year’s Resolutions. Why wait until the New Year? Regular exercise helps the body to eliminate toxic substances from the body. These toxins exist all year round and our conscious efforts to detox should be a lifestyle choice rather than something to dip into following an overindulgent weekend.
5. Exercise to Increase Blood Flow
However, during the festive season, we place an even greater toxic burden on our poor liver and it could really do with some support. Moderate exercise increases the blood flow to the liver thereby improving its ability to detoxify waste.
Try to choose an activity that increases your heart rate but make sure that you can still hold a conversation. i.e. brisk walking, gentle jogging, swimming, cycling or rebounding.
6. Improved Immunity
We all need protection from the germs that are circulating around the office or being brought home from school by our children. Regular moderate exercise will boost immunity by improving lymphatic and cardiovascular circulation.
However, the effects of exercise on your immune system are short lived and in order to optimise these effects it is important to exercise regularly.
A daily 20-30 minute walk would be an ideal way to start – it would fit nicely into your lunch hour too!
Note: Regular vigorous exercise can place a higher burden on your immune system and adequate rest and recovery should be factored into your week.
7. Reduction in Stress Levels, Anxiety and Depression
It is widely accepted in the health and fitness community that exercise has a positive effect on our mind body and spirit. So let’s take practical steps to fight off those winter blues by increasing our activity levels.
If you are suffering from Seasonal Affective Disorder, depression or stress, then some regular gentle exercise is one way to improve your overall sense of well-being. One way that exercise improves our mental state is by removing the by-products of stress that surge through our bodies helping us to find inner calm.
Ideal forms of exercise to improve emotional well being are Yoga, Tai Chi and Qi Gong. Additionally some find that the rhythmical and repetitive movements of walking or gentle jogging help them to find a level of tranquillity.
Exercise Ideas and Strategies to Beat the Winter Blues
Below is a list of exercise ideas and strategies especially tailored for the winter. You have worked hard all year to get where you are today so let’s push on through and make these months count.
Remember, you’ve probably got a Christmas party or wedding outfit to fit into and you want to look and feel your best.
1. Psychological Focus
Start by asking yourself what exercise means to you? What are you striving to achieve? Focus your mind on your exercise goals. Are you trying to lose weight, increase your self esteem, sculpt your physique or improve your health and fitness? Are you unhappy with your self-image right now? Would a healthier, leaner you increase your overall sense of wellbeing and give you the self-confidence to feel happier in your own skin?
Write down your answers and explore what it would mean to you to achieve your exercise goals.
Now reduce what you have written into 3-5 bullet points and pin the list to a few prominent places i.e. your fridge door, on your desk at work, inside the cover of your diary etc. Let this list act as a reminder of why you want to exercise.
2. Just Do It!
Half of the battle is taking the first step towards exercise. That might mean packing your gym kit into your work bag, driving to the gym or arranging to meet a friend at an exercise class.
I often find that if I can switch off my inner monologue for just a few moments I’m in my gym kit before I know it and then there’s no turning back.
Don’t open the curtains to check the weather before you put your gym kit on, just do it! If you think about it too much, it won’t happen.
3. Swim, Steam Room and Jacuzzi
Swimming is a great way to exercise in the winter because it’s an indoor activity. It works your whole body, burns calories, strengthens your posture and improves your heart and lung function. Follow the top tips below to get the most out of your sessions.
Then reap the rewards by relaxing in the steam room or the Jacuzzi. If your swimming pool/ leisure centre doesn’t have these facilities then why not buy some aromatherapy oils and have a long soak in the tub when you get home.
Calorie burning tip: work hard
It’s very easy to slip into a relaxing breast stroke and to stop at the end of each length for a gossip. So save the gossip for the Jacuzzi and set yourself a challenge:
- Double the number of lengths that you swim before resting
- Swim every other length at a sprint pace
- Swim every other length in a more challenging stroke i.e. front crawl
- At every session complete 2 more lengths than the previous session.
4. Jog, Walk or Cycle in the rain!!!
It may sound crazy but I recommend getting out into that winter weather. It can be thoroughly invigorating to run, walk or cycle in the elements, trust me, and it’s totally free.
You need to be in the right frame of mind though, so if you’re feeling brave here’s the challenge:
- Make a play list of your favourite music – choose the tracks that make you feel invincible.
- Wrap up so that you are feeling nice and warm. Wear layers so that you can strip off as your body temperature rises. And you can always wear less next time if you’ve overdone it. This might mean thermal tops, waterproofs, woolly hats, welly boots (although probably not if you’re jogging or cycling!) etc…
- Warm up in the house by doing 3-5 minutes on any exercise equipment that you have, completing the warm up on one of your exercise DVDs, or run up the stairs a few times until you feel your heart rate increase and your blood pumping. At this point you may wish to shed a layer before heading outside.
- Finally, find your inner child. You are going out into the wind and the rain and I want you to run, walk or cycle through the puddles and the wet grass and to enjoy it! You will get wet and muddy, and when you get home you’ll strip down in your kitchen and chuck your clothes straight into the washing machine. Honestly, it is such a buzz to run in the rain. You’ll feel exhilarated and youthful!
Top Tip 1:
Can’t bring yourself to get out there on your own? Why not join a beginners running club? This is a sociable and structured way to get your self out there. And the only feeling better than a sense of personal achievement is that which is shared with others. To find your nearest club in England check out the British Athletics website.
5. Work-Out to Exercise DVDs
For those of you who are still working up to leaving the house why not get back into your exercise DVDs? And if they’re not really motivating you, go and buy a new one or swap your DVDs with friends so you’ve got some new ideas to work with.
The benefit of exercising this way is that you can do it in the comfort of your own home. The difficulty with exercising this way is that it can always be put off until another day.
So why not schedule it into your diary so there’s no chance of avoiding/accidentally forgetting about your work out. Also, just because no one is watching you doesn’t mean that you can cut corners and skip bits.
6. Join a Gym
Lots of gyms will offer you a health and fitness assessment as a part of your membership package. This will take the shape of an MOT for your body and provide you with your blood pressure, body fat percentage, body mass index and weight.
Armed with this information the fitness instructors will design a fitness program that, if followed, will ensure that you achieve your exercise goals. The package usually includes a work out with a fitness instructor so that he/she can demonstrate each exercise to you and answer any of your questions.
Having a start point, clear guidance and access to a professional will really increase your chances of success.
Top tip: An exercise program should be challenging. However, as your body adapts to the workout you will start to find that it gets easier. At this point it is time to ask for a program update. It is important to continually challenge your body if you want to see results. Sticking with a comfortable exercise program will cause your progress to plateau.
Top Tip 2:
If your motivation is lacking why not book in for a consultation with a Personal Trainer? Most offer a free session which is designed to instruct you on the best way to achieve your health goals. A good Personal Trainer will help you to increase your confidence and achieve your goals through offering sound exercise and nutritional advice. Qualified Personal Trainers should be registered with the Register of Exercise Professionals and be trained to Level 3 standard. You can check this at the following web site:http://www.exerciseregister.org/custom/REPshome.htm
Sessions can cost anything from £15 and £60 per hour depending what part of the country you live in. Costs can be reduced by arranging sessions with a friend.
Top Tip 3:
Gym membership fees vary. Some gyms allow you to pay as and when you use the gym, whereas others only let you use the facility if you sign up for the year. Annual membership can cost £20 to £60 per month on average depending on where you live. Facilities that call themselves a health club or spa will generally charge more. To get the best deal buy your membership at the end of the month as the gym will have targets that they need to hit and better deals should be available. The sales team may not be forth coming about discounted prices so you may have to barter with them. Another option is to request that they knock off any admin fee that exists.
7. Group Work Outs
Book into a class for an energetic session to wake you up on those cold winter mornings. The best way to start the day and blow the cobwebs away is with some exercise.
The key to success is to arrange to meet a friend at the class. You will both be relying on each other to turn up and that guilt inducing pressure is just what you need to get you out of your warm bed in the morning.
Since you’re up let’s make the session count and really burn some calories with a fast and furious workout i.e circuit training, Boxersize or Spinning.
Top Tip 4:
If you are going to sustain an early morning workout I recommend that you catch up with your sleep at the other end of the day with some early nights. Your body needs time to rest and repair. Without adequate recovery time exercise increases your stress levels.
8. Take up a Seasonal Sport
Embrace the changing climate and book yourself onto a course of skiing, snowboarding or ice skating lessons. Wrapping up warm is the name of the game with these activities so there’s no need to fear the cold.
Taking lessons will give you a structured approach that will ensure results and a sense of achievement. Each of these pursuits requires you to coordinate the distribution of your bodyweight in order to stay upright. Sound challenging? Good, it’s meant to be. If it’s challenging then it is exercise. You’ll be burning calories, strengthening and toning your core and leg muscles, improving your heart and lung function and having vast amount of fun doing it.
Other activities which involve wrapping up warm or exercising indoors include:
- Martial Arts or Self defence Classes – improves strength, muscle tone and confidence.
- Dance lessons – burns calories, increases core strength, posture and coordination.
- Horse riding lessons – increases strength, posture and coordination.
- Netball – burns calories, improves reflexes and heart and lung function.
Top Tip 5:
Choose an activity that you enjoy as you are more likely to commit to it and benefit from it. If exercise is fun then you’ll go back for more.
8. Stay Hydrated
Remember to drink enough fluids to stay hydrated. It’s easy to drink less in the winter because it’s cold, but your body still needs water to function properly.
As a guide you require approximately 1.5 litres to 2.5 litres of fluid from food and drink sources per day and an additional 500mls per 30 minutes of exercise.
9. Write an Exercise Diary
And finally, write an exercise diary and describe how you feel on days when you have exercised compared to days when you haven’t.
Exercise will make you feel invigorated, alert and ready for the next challenge of the day. In comparison, ‘lazy days’ will give you that sluggish unfulfilled feeling that leaves you questioning your self worth. But don’t take my word for it, try it out for yourself. Good luck and have an energetic winter.
Don’t let the cold weather get you down. Get involved in any of the activities mentioned but also give Central Baptist Surgical Weight Loss Center a call and find out more about weight loss and support groups that you can join.
Does Exercise Improve Weight Loss after Bariatric Surgery? A Systematic Review
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Bariatric surgery leads to significant weight loss in the obese patient. Exercise has been shown to improve weight loss and body composition in non-surgical weight loss programmes. The role of exercise to improve weight loss following bariatric surgery is unclear. The objective of this review is to systematically appraise the evidence regarding exercise for weight loss in the treatment of obesity in bariatric surgery patients.
MEDLINE, AMED, CINAHL, EBM Reviews (Cochrane Database, Cochrane Clinical Trials Register) were searched, obesity-related journals were hand-searched and reference lists checked. Studies containing post-surgical patients and exercise were included with the primary outcome of interest being weight loss. A literature search identified 17 publications exploring exercise in bariatric surgery patients. All studies were observational; there were no intervention studies found. The most commonly used instruments to measure activity level were questionnaires followed by telephone interview, surgeon reporting and clinical notes.
There was a positive relationship between increased exercise and weight loss after surgery in 15 studies. Meta-analysis demonstrated in patients participating in exercise a standardised mean of 3.62 kg (CI?=?1.28, 5.96) greater weight loss compared to the minimal exercise groups. Observational studies suggest that exercise is associated with greater weight loss following bariatric surgery. Randomised controlled trials are required to further examine this relationship.
Find out more about the Support Groups and schedules at Central Baptist Surgical Weight Loss Center. Click here to find out more.
Post Weight Loss Surgery Diet, Nutrition, and Exercise
Posted by: | CommentsAfter weight loss surgery, you will need a new nutrition plan. Discuss this in detail with your surgeon and/or dietitian as they can help you learn about and get used to the changes in lifestyle and eating habits you need to make.
It is very important to follow the eating and drinking instructions starting right after the operation to allow the new stomach structure to heal completely and in the right position. This may take a month or more. It is also important, especially in the early weeks, not to stretch the small stomach pouch above the band. Vomiting can stretch it, so it is important not to vomit. Vomiting can increase the chance of stomach tissue slipping through the band.
The First Few Days Post-Surgery
Right after the operation you can take an occasional sip of water or suck on an ice cube. You shouldn’t drink more than this. The day after the operation, you can take a little more fluid but only a small amount at a time. Besides water, you should also choose clear liquids that have an adequate number of calories. To prevent nausea and vomiting, do not drink too much.
Liquid Diet (1-2 weeks post-op)
The goal during this early post-operative period is to protect the small stomach pouch. Only thin liquids can be tolerated at this time. It is also important to keep hydrated with lots of water. Other liquids recommended during this phase include:
- clear broth or soup (with no vegetables or meat and not creamy)
- skim milk
- fruit juice
- no-sugar-added popsicles
Pureed Foods (3-4 weeks post-op)
During this phase you may start having slightly textured foods. Aim for the consistency of baby foods. This will help you transition to more solid foods later. Because protein is so important to help you maintain muscle while you are losing weight, eat protein-rich foods first, and then move on to fruits and vegetables. Foods in this stage may include:
- pureed skinless chicken or fish
- mashed potatoes
- peas
- low-fat yogurt or pudding
In the first few weeks you may be able to eat foods that might not be allowed in your diet later as these foods may contain too many calories. It is more important in the first few weeks to let your stomach adjust to the LAP-BAND ® System than it is to lose weight. Also, your timing and progression into each dietary phase may vary. In general, you should follow the advice of your surgeon and/or dietitian about nutrition.
Soft Foods (5 weeks post-op)
Your meals can now include tender cooked foods like fish and ground turkey. Now that you can chew, make it a habit to chew foods well. If you have dentures, be sure to cut your food into small pieces and chew it thoroughly. If you don’t follow these precautions, you may experience vomiting, stomach irritation and swelling. You could also have stoma obstruction.
If solid foods cause nausea and vomiting,go back to the liquid diet you had earlier. Then you can slowly add soft foods and eventually transition to solid foods. Always ask for advice from your doctor or dietitian that is specific to your situation. Vomiting may increase the incidence of band slippage, stomach slippage, or stretching of the small stomach pouch above the band.
Your New Nutrition Plan
When you can eat solid foods without problems you will need to pay close attention to your diet. Liquids will pass through the reduced stomach pouch quickly and will not make you feel full. The LAP-BAND ® System was designed to restrict solids, not liquids. Drinking liquids during or immediately after meals tends to flush food through the pouch and you will not get the prolonged feeling of satiety needed to help you eat less.
Staying hydrated throughout the day is important. Drink at least 6-8 cups of water per day and make sure you consume them between meals.
Many patients have a difficult time with solid foods during the morning hours. If this is the case for you, you can open up your LAP-BAND ® System by starting with a couple of glasses of liquids before your first meal.
Too much food or big chunks of food can block the stomach pouch outlet. You can avoid this problem by chewing food welland eating small bits at a time. It is important to remember that your new stoma opening is approximately the size of a dime. Chew your food adequately so that it can easily fit through the opening.
Eat only three small meals a day and make sure that these meals contain adequate nutrients. Your stomach can only hold about1/4 cup of food or 2 oz. at a time. Stop eating when your hunger is gone or when you feel comfortable.
You may find that the small stomach pouch makes digestion of high-fiber, high-fat and dry foods more difficult. Tolerance will vary from person to person. Ask your surgeon and/or dietitian about your food choices. The general guide below can help you create good and healthy meals that contain adequate nutrients but little sugar and fat.
Good Food Choices
1. Fruits and vegetables
- 1 to 2 servings of fresh fruit daily
- 2 to 3 servings of fresh vegetables daily
2. Breads and cereals
- 1 small portion of low-sugar cold or hot cereal
- 1/2 to 1 slice of toasted whole wheat or rye bread each day.
Note: some patients have difficulty eating bread.
3. Meat, fish, poultry, eggs
1 oz. to 2 oz. of meat, fish, or poultry or one egg each day. (Remove all visible fat from the meat. Remove the skin from poultry. Prepare the meat in ways that need very little fat. Grilling, steaming, microwaving, or boiling are all good ways to do this.) Note: some patients have difficulty eating meat.
4. Dairy products
Milk and yogurt are calories in liquid form. However, these types of food have calcium, which makes them an important part of a healthy daily diet, so choose a maximum of 2 cups of skimmed milk or low-fat yogurt and 1 oz. of cheese a day.
5. Fats
Restrict the use of fat to 3 to 4 teaspoons of margarine, butter, or oil per day. You can have low-fat salad dressings and mayonnaise in moderation.
6. Drinks
Drink as many calorie-free liquids per day as you wish (though not with meals).Suitable drinks are:
- tea or coffee (black) with low-calorie sweetener
- water
- non-carbonated beverages containing few or no calories
Some doctors have reported that carbonated beverages may contribute to enlargement of the small pouch and recommend they be avoided.
Foods to Avoid
Some foods have a concentrated supply of calories with little nutritional value and should be avoided as much as possible. They include foods such as:
- syrups
- cakes
- biscuits
- jam
- honey
- pies
- chips
- pastries
Alcoholic drinks should also be consumed in moderation, for example a glass of wine per day.
Common Problem Foods
Some foods have difficulty passing through the opening of the stoma and may cause blockage. These include foods such as:
- dry meat
- shrimp
- untoasted or doughy bread
- pasta
- rice
- peanut butter
- dried fruit
- fibrous vegetables like corn,asparagus and celery
- nuts
- coconut
- popcorn
- greasy or fried food
- seeds and skins of fruits and vegetables
- membrane of citrus fruits
Introduce these foods slowly and individually to see if they are tolerated. Always be careful, chew well, and follow your surgeon’s or dietitian’s advice.
Exercise Guidelines
Incorporating regular physical activity into your daily routine is as important as your nutrition plan. Often patients have been sedentary due to decreased activity tolerance, psychological constraints, and in some cases, physical disabilities. After LAP-BAND ® System surgery, aerobic activities—particularly walking and swimming—are generally best tolerated. Consult your surgeon and weight management team to find out which activity is right for you.
Get all the information on your health after weight loss surgery by speaking to the professionals at Central Baptist Surgical Weight Loss Center. Call us today if you need additional information.
How To Get Back In Shape And Lose Weight After Your Holidays
Posted by: | CommentsA holiday is a time when most of us let our hair down, eat and drink what we want without giving much thought to our weight or diet. Then we get back from our holiday and realise that we have put on a few pounds? Back on the diet again!!
Don’t worry here are a few simple way to help you shed those unwanted pounds.
1. To Stop Cravings: When trying to stick to your diet you will not doubt at some point come across hunger cravings. 
Next time you do count to 10. Did you know that studies suggest the average hunger craving only lasts about 10 minutes. So when a hunger craving hits tackle something on your to do list and distract yourself from hunger cravings.
2. Salsa instead of Mayo: Instead of putting mayonnaise on top of your food, try salsa instead. Salsa provides plenty of flavour and is low in fat. If you are a tuna fan then mix some salsa with a bit of low fat yoghurt and add it to your salad. Salsa is also great on chicken or fish.
3. Water!: Thirst is often mistaken for hunger, so next time you feel like eating get hold of a glass of water first. Drinking water can also help you to feel full. Just sipping water before you sit down for a meal, and continual sipping of the water during the meal will add volume and weight to your meal making you feel full and less likely to eat a massive amount as you won’t want to.
4 Alcohol: Here is the obvious one. We all know that alcohol equals calories. A beer(12oz) contains 150 calories, glass(3.5oz) of wine 85 calories, don’t even look at the calorie content of a creamy cocktail. It’s not rocket science if you want to lose weight then you have to cut down or even better cut out alcohol.
5 Don’t Stop Yourself From Going Out: Have a plan if you get invited to a party. Take something with you like a plate full of fresh vegetables and a low fat dip or a bowl of fresh fruit, you are able to eat at a party without destroying your diet.
You are able to get back in shape and feel at your best just like you did at the beginning of your holiday. So what is stopping you? Give it a go.
Don’t have a plan for getting rid of that weight? We do and we’re here to help! Central Baptist Surgical Weight Loss Center is here to help you with your goals and to help get you started on your weight loss journey. Give us a call today for more information.
Ate Too Much Over the Holidays?
Posted by: | CommentsHow to deal with post-holiday stress
When the holidays are over, you may find yourself searching for your most forgiving clothes as your body deals with the effects of a little too much food. Then there’s the guilt, that mental wince when you remember that extra piece of pie or that giant glass of eggnog you wish you could take back in the cold light of day. Unfortunately, there’s no way to un-eat what you ate, but you can do some damage control and get back on track for the new year, and you can do it without punishing yourself.
Take Time to Rest
One reason we overindulge this time of year is stress. Elizabeth Scott, About.com’s Stress Management Guide, reminds us that the holidays can send stress-levels skyrocketing. “Too many activities, even if they are fun activities like baking, shopping and partying, can culminate into too much holiday stress and leave us feeling frazzled rather than fulfilled.” In fact, holidays often force us into too much of everything — too much eating, drinking, shopping and even too much togetherness with family members, which can lead to holiday burnout and, ultimately, more stress.
Just a few things you may experience after a holiday include:
- headaches
- muscle tension
- trouble sleeping
- depression
- bloating or fatigue from too much fat or sugar
- guilt from eating too much
Rather than let these feelings take over, use these ideas to deal with that post-holiday stress.
- Get moving. It may be the last thing you feel like doing, but getting the blood flowing is the perfect remedy for a food hangover. Think simple — walking, light strength training, or yoga. Even a few minutes can boost your mood and your energy levels.
- Drink water. That bloating you’re experiencing could be due to an overload of salt, which can cause water retention. Many holiday favorites contain way more salt than the body needs, so drinking extra water can help you get rid of the extra bloat.
- Eat light and healthy. After eating too much, you may be tempted to declare, “I’ll never eat again!” You may also be amazed that you’re actually hungry after all that eating. Starving yourself, however, isn’t the answer. Nibble on light fare such as salad, soup, sandwiches and fruit to give your body nutrients without overloading it with calories.
- Make a plan. One of the worst side effects of eating too much is the guilt that comes after. Guilt is sometimes inevitable, but you can use that feeling to motivate you into something better. Make a plan for the next few days for how you’ll get back on track with your eating and exercise. Just the act of planning can make you feel better…just make sure you follow through.
- Plan for the future. Last, take some time to think about the mistakes you made this season and what you can do to avoid those same mistakes in the future. Doing this can also help you make good choices more consistently so that overindulgence isn’t a frequent problem.
We all overindulge from time to time and, during the holidays, it’s easy to get derailed from our healthy habits. Getting back on track right away is one of the best ways to deal with the stress and anxiety that comes from overindulgence. Each healthy choice you make is a reminder of your commitment to being healthy and fit all year-round.
Make the right move today and start the new year with a new you! Central Baptist Hospital Surgical Weight Loss Center is ready to help you get started on that journey. Call us today for information or sign up for one of our FREE seminars.
10 Tips to Avoid Holiday Weight Gain
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With the holiday season approaching, many of us find ourselves surrounded by festive food and the subsequent concern of weight gain. Studies have shown that the typical American may gain two to seven pounds over the six-week holiday season.
We may also find it harder to maintain our exercise program with all the holiday parties, shopping and travel. In addition, many people have much more stress during the holiday period, which can result in overeating as a “feel good” response.
The best way to avoid gaining weight over the holidays is to eat in moderation, keep a consistent exercise program and try my 10 tips to avoid holiday weight gain.
1. Stick to a regular routine with sleep and exercise. Many times feeling tired or stressed is mistaken for hunger.
2. Watch your alcohol intake. Alcoholic beverages contain “empty calories,” offering little to no nutritional value and contributing to excess weight gain. Try having a seltzer with a lime twist or a glass of water between alcoholic drinks to help cut calories and remain well hydrated.
3. Eat a small, healthy meal before party time. It’s a common misconception that you will lose weight by skipping meals. The truth is your metabolism slows down causing you to store body fat if calories are too limited for too long. Another negative result is that you are more likely to binge later at night resulting in greater weight gains.
4. Don’t stand by the food at the party. You will be less likely to partake in unconscious snacking all night if you instead move, mingle and socialize with friends.
5. If you’re hungry at the party, reach for the vegetables (without the dip), fruit or rye crackers. If you do host a party have plenty of water and low-calorie snacks available.
6. Eat slowly. It takes about 20 minutes for the stomach to register a “full” sensation and signal the brain that it’s had enough. Slow down and listen to your body.
7. Set goals and keep a food diary. Plan your weekly food intake and calorie count to include those treats or Christmas cookies in your diet — in moderation, of course. Don’t totally avoid sweets and holiday food; just plan for it and eat more fruit and vegetables during the week to allow for this. With this plan you can also avoid the guilty feeling afterward that can add to your stress level.
8. Eat protein. Quality protein includes lean meats, seafood, chicken, turkey, eggs, yogurt and low-fat cheeses. Protein will help you feel full and control your appetite.
9. Try to stay consistent with your workout routine. Don’t fall prey to the excuse that you’ll get back on track after New Years Day or when the weather warms up again. You may need to modify your program for the busy holidays. Do what you can, but keep it up, trying new fitness activities and cross training to keep things fresh and fun. Seek out a professional to help you with your program if you need motivation.
10. Always remain positive. If you do have a “bad” day, don’t worry or stress about it. Just get back on track the next day.
Maybe this can be the year your New Year’s resolution doesn’t include dropping those extra holiday pounds.
Stay on track before and after the holidays. Contact Central Baptist Surgical Weight Loss Center today to get information on healthy weight loss and weight loss procedures
Helping Your Kids Develop Healthy Eating Habits
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Good nutrition is the bedrock of lifelong health, and it begins in infancy. Healthy eating can stabilize children’s energy, sharpen their minds, and even out their moods. Unfortunately, kids are bombarded by messages that can counteract your efforts. Between peer pressure and the constant television commercials for junk foods, getting children to eat well might seem more futile than fruitful.
However, there are simple steps that parents can take to instill healthy eating habits in their kids, without turning mealtimes into a battle zone. By encouraging healthy eating habits now, you can make a huge impact on your children’s lifelong relationship with food and give them the best opportunity to grow into healthy, confident adults.
Developing healthy eating habits
Children develop a natural preference for the foods they enjoy the most, so the challenge is to make healthy choices appealing. No matter how good your intentions, trying to convince your eight-year-old that an apple is as sweet a treat as a cookie is not a recipe for success! However, you can ensure that your children’s diet is as nutritious and wholesome as possible, even while allowing for some of their favorite treats.
The childhood impulse to imitate is strong, so it’s important you act as a role model for your kids. It’s no good asking your child to eat fruit and vegetables while you gorge on potato chips and soda.
Top tips to promote healthy childhood eating
- Have regular family meals. Knowing dinner is served at approximately the same time every night and that the entire family will be sitting down together is comforting and enhances appetite. Breakfast is another great time for a family meal, especially since kids who eat breakfast tend to do better in school.
- Cook more meals at home. Eating home cooked meals is healthier for the whole family and sets a great example for kids about the importance of food. Restaurant meals tend to have more fat, sugar, and salt. Save dining out for special occasions.
- Get kids involved. Children enjoy helping adults grocery shop, selecting what goes in their lunch box, and preparing dinner. It’s also a chance for you to teach them about the nutritional values of different foods, and (for older children) how to read food labels.
- Make a variety of healthy snacks available instead of empty calorie snacks. Keep plenty of fruits, vegetables, whole grain snacks, and healthy beverages (water, milk, pure fruit juice) around and easily accessible so kids become used to reaching for healthy snacks instead of empty calorie snacks like soda, chips, or cookies.
- Limit portion sizes. Don’t insist your child cleans the plate, and never use food as a reward or bribe.
For information on making smart nutrition decisions for you and your family, see Healthy Eating.
How can I get my picky child to enjoy a wider variety of foods?
Picky eaters are going through a normal developmental stage, exerting control over their environment and expressing concern about trusting the unfamiliar. Many picky eaters also prefer a “separate compartmented plate,” where one type of food doesn’t touch another. Just as it takes numerous repetitions for advertising to convince an adult consumer to buy, it takes most children 8-10 presentations of a new food before they will openly accept it.
Rather than simply insist your child eat a new food, try the following:
- Offer a new food only when your child is hungry and rested.
- Present only one new food at a time.
- Make it fun: a game, a play-filled experience. Cut the food into unusual shapes.
- Serve new foods with favorite foods to increase acceptance.
- Eat the new food yourself; children love to imitate.
- Have your child help to prepare foods. Often they will be more willing to try something when they helped to make it.
- Limit beverages. Picky eaters often fill up on liquids instead.
- Limit snacks to two per day.
Persuading children to eat more fruit and vegetables
Making mealtimes playful can mean healthier eating for your kids. Here are some fun, creative ways to add more fruit and vegetables to your child’s diet:
- Top a bowl of whole grain cereal with a smiley face: banana slices for eyes, raisins for nose, peach or apple slice for mouth.
- Create a food collage. Use broccoli florets for trees, carrots and celery for flowers, cauliflower for clouds, and a yellow squash for a sun. Then eat your masterpiece!
- Make frozen fruit kabobs for kids using pineapple chunks, bananas, grapes, and berries.
- Go food shopping with your children. Let them see all the different fruits and vegetables and have them pick out new ones to try.
- Try fruit smoothies for a quick healthy breakfast or afternoon snack.
- Add vegetables and fruits to baked goods – blueberry pancakes, zucchini bread, carrot muffins.
- Add extra veggies to soups, stews, and sauces, grated or shredded to make them blend in.
- Keep lots of fresh fruit and veggies washed and available as snacks. Apples, pears, bananas, grapes, figs, carrot and celery sticks are all easy to eat on the run. Add yogurt, nut butter, or tahini for extra protein.
Limit sugar and salt
One of the biggest challenges for parents is to limit the amount of sugar and salt in their children’s diets.
Limiting sugar
The American Heart Association recommends that sugar intake for children is limited to 3 teaspoons (12 grams) a day. Cutting back on candy and cookies is only part of the solution. Large amounts of added sugar can also be hidden in foods such as bread, canned soups and vegetables, frozen dinners, ketchup, and fast food.
- Don’t ban sweets entirely. Having a no sweets rule is an invitation for cravings and overindulging when given the chance.
- Give recipes a makeover. Many recipes taste just as good with less sugar.
- Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than three times the daily recommended limit for children! Try adding a splash of fruit juice to sparkling water instead.
- Cut down on processed foods, such as white bread and cakes, which cause blood sugar to go up and down, and can leave kids tired and sapped of energy.
- Create your own popsicles and frozen treats. Freeze 100% fruit juice in an ice-cube tray with plastic spoons as popsicle handles. Or try freezing grapes, berries, banana pieces, or peach slices, then topping with a little chocolate sauce or whipped cream for an amazing treat.
Limiting salt
One teaspoon of salt contains about 2,300 mg of sodium. Some guidelines for the maximum salt intake for children:
| If a child is… | They should eat less than… |
| 1 to 3 years old | 1,500 milligrams a day |
| 4 to 8 years old | 1,900 milligrams a day |
| 9 to 13 years old | 2,200 milligrams a day |
| 14 to 18 | 2,300 milligrams a day |
- Avoid processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit. Many fast food meals are also loaded with sodium.
- Opt for fresh or frozen vegetables instead of canned vegetables.
- Cut back on salty snacks such as potato chips, nuts, and pretzels.
- Choose low-salt or reduced-sodium products.
Healthy eating for toddlers and young children
Toddlers can be introduced to new tastes and textures as they transition from baby food to “real” food. Keep in mind that toddlers have very small stomachs. It may be better to feed them 5-6 small meals a day, rather than three large ones.
Depending on age, size, and activity level, your toddler needs between 1,000-1,400 calories a day. It is perfectly normal for your child to be ravenous one day and shun food the next. Don’t worry if your child’s diet isn’t up to par every day—as long as he or she seems satisfied and is getting a well-rounded diet.
Nutritional needs of toddlers and young children
An important part of a toddler’s diet is calcium (they need about 500 mg/day), and the best source of this nutrient is milk. Until the age of two they should drink whole milk, but older toddlers can usually switch to 2% or skim milk if approved by your pediatrician. If your kids are lactose intolerant or don’t like dairy, incorporate calcium-rich foods like fortified soy products, cereals, and orange juice.
Toddlers need 7mg a day to prevent iron deficiency, which can affect growth, learning, and behavior. In infancy, breast-milk has a readily-absorbed type of iron, and baby formula and food is usually iron-fortified, so babies don’t need to worry about getting enough iron. After switching to “real” food, it’s important to ensure that your child is eating good sources of iron like fortified cereals, small amounts of red meat (like soft meatballs), or eggs.
| Dietary guidelines for toddlers and young children | |
| Fruits and vegetables | Two servings each per day. These may be given as snacks, such as apple or carrot slices. Also try adding veggies to soups. |
| Whole grains | Four daily servings. Can include buckwheat pancakes or multigrain toast for breakfast, a sandwich on wheat bread for lunch and brown rice or another whole grain as part of the evening meal. |
| Milk and dairy | Three servings, or one pint of whole milk per day. Cheeses, yogurt and milk puddings are useful alternatives. |
| Protein | Two servings a day. Encourage your child to try a variety of proteins, such as turkey, eggs, fish, chicken, lamb, baked beans, and lentils. |
| Vitamins and minerals | Check with your child’s doctor to be certain their diet is adequately meeting the recommended nutritional needs for this age group |
Healthy diets for school-age children
Eating becomes a social activity in this stage of life. Your kids probably spend more time in school than they do at home; eat meals at friends’ houses; and adopt eating habits from their peers. It can be difficult to ensure they are getting adequate nutrition when you are not around to monitor their choices, so try to maintain regular family mealtimes.
For kids aged 5-12, the key word is variety. Creative serving ideas will go a long way towards maintaining the healthy eating habits established in the first years of life.
Not only do family meals provide an opportunity to catch up on your kids’ daily lives, they also enable you to “teach by example.” Let your kids see you eating a wide variety of healthy foods while keeping your portions in check. Refrain from obsessive calorie counting, though, or commenting on your own weight, so that kids don’t adopt negative associations with food.
Nutrition guidelines for school-age kids
As children develop, they require the same healthy foods adults eat, along with more vitamins and minerals to support growing bodies. This means whole grains (whole wheat, oats, barley, rice, millet, quinoa); a wide variety of fresh fruits and vegetables; calcium for growing bones (milk, yogurt, or substitutes if lactose intolerant); and healthy proteins (fish, eggs, poultry, lean meat, nuts, and seeds).
Healthy fats are also important:
- Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
- Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish, such as salmon, herring, mackerel, anchovies, and sardines, or in unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.
Kids, like the rest of us, should limit:
- Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.
See Healthy Fats for more information on “good” and “bad” dietary fat.
| Dietary guidelines for school age children | |
| Vegetables | 3-5 servings per day. A serving might be one cup of raw leafy vegetables, 3/4 cup of vegetable juice, or 1/2 cup of other vegetables, raw or cooked. |
| Fruits | 2-4 servings per day. A serving may consist of 1/2 cup of sliced fruit, 3/4 cup of fruit juice, or a medium-size whole fruit, such as an apple, banana or pear. |
| Whole Grains | 6-11 servings per day. Each serving should equal one slice of bread, 1/2 cup of rice or 1 ounce of cereal. |
| Protein | 2-3 servings of 2-3 ounces of cooked lean meat, poultry, or fish per day. A serving in this group may also consist of 1/2 cup of cooked dry beans, one egg, or 2 tablespoons of peanut butter for each ounce of lean meat. |
| Dairy products | 2-3 servings (cups) per day of low-fat milk or yogurt, or natural cheese (1.5 ounces=one serving). |
| Zinc | Studies indicate that zinc may improve memory and school performance, especially in boys. Good sources of zinc are oysters, beef, pork, liver, dried beans and peas, whole grains, fortified cereals, nuts, milk, cocoa, and poultry. |
The special nutritional needs of teenagers
This is growth spurt time: kids gain about 20% of adult height and 50% of adult weight during adolescence. Because growth and change is so rapid during this period, the requirements for all nutrients increase. This is especially true of calcium and iron.
Eating disorders in teens
Adolescents and teens are at a high risk of developing anorexia, bulimia, or binge eating disorder. To learn the warning signs, see Helping Someone with an Eating Disorder.
Eating habits, however, are pretty well set by now, and if your child’s choices are less than ideal, it can be a challenging time for a course correction. The best way to make teen dietary changes is to present information about short-term consequences of a poor diet: appearance, athletic ability, energy, and enjoyment of life. These are more important to most teens than long-term health. For example, “Calcium will help you grow taller.” “Iron will help you do better on tests and stay up later.”
| Special nutritional needs for teens | |
| Calories | Due to all the growth and activity, adolescent boys need 2,500-2,800 per day, while girls need around 2,200 per day. It’s best to get these calories from lean protein, low-fat dairy, whole grains, and fruits and veggies. |
| Protein | In order for the body to grow and maintain muscle, teens need 45-60 grams per day. Most teenagers easily meet this need from eating meat, fish, and dairy, but vegetarians may need to increase their protein intake from non-animal sources like soy foods, beans and nuts. |
| Calcium | Many teens do not get sufficient amounts of calcium, leading to weak bones and osteoporosis later in life. Encourage teens to cut back on soda and other overly-sugary foods, which suck calcium from bones. The 1,200 mg of calcium needed per day should come from dairy, calcium-fortified juice and cereal, and other calcium-rich foods such as sesame seeds and leafy greens like spinach. |
| Iron | Iron deficiency can lead to anemia, fatigue, and weakness. Boys need 12 mg each day, and teen girls, who often lose iron during menstruation, need 15 mg. Iron-rich foods include red meat, chicken, beans, nuts, enriched whole grains, and leafy greens like spinach and kale. |
A “weighty” problem: children, weight and self esteem
Children who are substantially overweight or obese are at greater risk for cardiovascular disease, bone and joint problems, sleep apnea, and poor self-esteem, as well as long-term health problems in adulthood. While childhood obesity doesn’t always lead to obesity in adulthood, it does raise the risks dramatically. The majority of children who are overweight during preschool or elementary school are still overweight as they enter their teens. Most kids do not outgrow the problem.
Addressing weight problems in children requires a coordinated plan of physical activity and healthy nutrition. Unless directed by your child’s doctor, though, the treatment for childhood obesity is not weight loss. The goal should be to slow or halt weight gain, thereby allowing your child to grow into his or her ideal weight.
Think of exercise as a food group in your kid’s diet
Add physical activity to your child’s day, just as you would add fruit or veggies. To encourage physical activity, play with your kids – throw around a football; go cycling, skating, or swimming; take family walks and hikes; and help your kids find activities they enjoy by showing them different possibilities. The benefits of lifelong exercise are abundant and regular exercise can even help motivate your kids to make healthy food choices.
For ways to help your child reach and maintain a healthy weight, see Childhood Obesity and Overweight Kids
Kids and junk food
No matter how well parents promote healthy eating, it can be difficult for any kid to avoid the temptation of junk food.
Instead of eliminating junk food entirely, which tends to increase cravings even more, try substituting some healthier alternatives.
| Kid-friendly junk food alternatives | |
| Instead of… | Try… |
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Eating out with kids: fast food and restaurant nutrition for children
It might be challenging to persuade your youngster to order a salad instead of a cheeseburger, but you can steer them towards healthier options. Some important tips to remember about fast food and restaurant dining for kids:
- Avoid sodas – Kids should drink water or milk instead.
- Avoid chicken nuggets – Unhealthy imposters of real chicken.
- Skip the fries – Consider taking along a bag of mini carrots, grapes, or other fruits and vegetables to have instead. This will add vitamins and fiber to the meal.
- Order the kid’s meal with some substitutions – Children often love the kid’s meal more for the fun box and toys than for the food. Ask to substitute healthier choices for the soda and the fries if possible.
- Opt for chicken and vegetables or spaghetti with tomato sauce in a sit-down restaurant, rather than a big plate of macaroni and cheese.
Including your children in your weight loss efforts ensures that your children have the necessary knowledge to make good food choices in the future. At Central Baptist Hospital Surgical Weight Loss Center we want to make sure that you have all the right tools for your weight loss journey. If you would like information on our support groups, give us a call today!
Weight Loss Support Is Critical
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Losing weight is not rocket science. It requires no special diet, no special foods and no special exercise program. All we need to do is eat less calories than we burn. Despite this, as well as an ever growing number of diets and weight control plans, obesity continues to grow. And the vast majority of dieters find it almost impossible to lose weight without regaining everything within a matter of months. Why is this? Answer: because we don’t get enough support.
Get Proper Help To Lose Weight
Our greatest need when dieting is encouragement. We need people to cheer our successes and help us overcome our disasters. Amazingly, most online weight loss programs fail to address this need. Instead, they focus on what we should eat, how many calories we should consume, and what exercise we should take. And while this advice is useful, it’s not critical. Because most of us know this stuff already. What we have difficulty with, is motivation. We know what to do in order to lose weight, but we can’t sustain it. Maybe we lack a strong incentive, or perhaps our family situation interferes with our weight loss plans, or maybe we hate cooking and eat out too often. Whatever difficulty we have, it’s not likely to involve food or exercise. It’s much more likely to be a motivational or lifestyle problem. Yet as I say, most online programs don’t offer motivational or lifestyle support. And even when they do, their advice can often be expensive and quite uninspiring!
Survey Of Dieters
The value of proper support was highlighted in a recent survey of members of Anne Collins online weight loss program. The program includes a 24/7 community forum specializing in motivation and lifestyle support, with several thousand topics and approximately 100,000 posts. Subjects were asked to assess the personal benefit they had obtained from the forum. A total of 1,348 subjects responded, of whom 81 percent rated the program’s community forum as “important” or “very important” in helping them to lose weight, while less than 5 percent said it “made no difference.” While in no way conclusive, the results indicate the practical value of a “community” approach to weight management.
Weight Loss Meetings
For urban dieters, Weight Watchers is probably the best option. Their meetings are specially designed to help dieters overcome difficulties, but even Weight Watchers has its limitations. First, it’s not cheap to join. Secondly, members typically attend only once a week. So if your diet-wagon loses a wheel on Saturday night, you may have to wait several days for the next meeting to help you out. Like eDiets, Weight Watchers now offers an online service, but again – at something like $250-300 a year – it’s not cheap.
Not Easy To Change Habits
Changing our eating habits is no easy matter. Sure, it helps to know that a cup of fat-free milk contains 40 percent fewer calories and 16 times less fat than whole milk, or that lean ground steak contains half the calories and 4 times less fat than regular cheddar cheese, but how does this help us to say No to a second helping of pizza? How does it quench our desire for a double cheeseburger and fries? It doesn’t. Because facing down temptation requires a change of attitude, a change of priorities. And in my experience, this takes time and as much encouragement as we can get. We need to hear from people like us who have managed to change their attitude and eating habits, and who can explain how to overcome the problems involved. Above all, we need a safety-net if we fail. We need shoulders to cry on and “tough love” to help us win through. In short, we need the support of a real community.
Join An Online Community Forum
In my experience, dieters who join a good online community forum can expect to lose 400-500 percent more weight than those who go solo. In addition, if they maintain their community membership after achieving their goals, they have an excellent chance of maintaining their weight loss indefinitely. This is because an online community can provide a number of specific benefits. First, as stated, it offers personal advice and encouragement. Secondly, it offers members the opportunity to help other people – something that typically works wonders for their self-esteem and understanding. Thirdly, most community forums are self-run. Members may progress to become moderators or resident experts. This too is a real confidence booster as well as a great incentive to maintain weight lost. But by far the major benefit is the fact that online forums are in action 24 hours a day, 7 days a week. So support and human warmth is available whenever you need it. They are real 24/7 safety nets, especially Anne Collins forum which has members from all time zones of the world.
Features To Look For
The best forums are active, well-managed and provide quality advice and support. Activity is best judged by checking the number of “active” members, rather than total membership. And the greater the number of recent threads (topics) and posts (messages), the better. Assessing the management and quality of the forum is a bit more difficult. To do this, open a recent thread, scan the posts and look for the following. First, how quickly do members and/or moderators reply to questions asked? Second, are the questions and answers reasonably serious, or more frivolous? Generally, a well-managed forum will have a higher percentage of serious posts. Other questions to ask yourself include: how “personal” does the forum appear to be? Do you feel a sense of warmth and caring? What age-groups are most active? Take a good look around, and don’t hurry. Finding the right forum for yourself is crucial to your weight loss success.
Summary: Focus On What Matters
The secret of successful weight loss is to focus on what matters. So don’t waste too much time or money trying to find the “perfect” diet. I mean no disrespect to any dietitian or nutritionist but, for most people, a diet is a diet is a diet. As long as it’s reasonably balanced and includes a reasonable number of calories, it’ll do fine. What really matters is support – to help you cope with temptation and disruption during your journey. An excellent option is to join an online weight loss forum and be part of a real community. Because when you have tons of friendly people cheering you on, you can move mountains.
Sleep Apnea Less of a Problem after Weight Loss Surgery
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Sleep apnea, a known symptomatic companion to obesity, is an expanding health concern in Kentucky. And the different types of clinics for weight loss surgery in Lexington have to become safer and more numerous every year. While obesity is a common source of this condition, the relationship between obesity and sleep apnea is relatively complex. Additional weight gain is a symptom of sleep apnea. The two are viciously intertwined; sleep apnea can be caused by obesity, and can result in weight gain. For those interested in the lap band, Lexington has some of the most qualified clinics in the country – among them, Bariatric Surgery at Central Baptist Hospital in Lexington. Also called the laparoscopic adjustable gastric band, it is an inflatable silicone device placed around the top of the stomach.
Weight loss has long been associated with improved this condition. Even modest weight reduction can help get the condition under control, according to experts.
Basically, sleep apnea causes the airway to become obstructed during sleep. The result is often loud snoring, the condition’s most benign symptom. But, this can also stop breathing altogether and cause cardiac arrhythmias. The condition can be terminal. Chronic interrupted sleep is part of the sufferer’s life, and can lead to fatigue during waking hours, as well as decreased mental and motor function. But these unfortunate outcomes are avoidable according to the team of Weight Loss Surgery at Central Baptist Hospital – bariatric surgery Lexington can depend on.
According to a recent study in the “British Medical Journal,” obese males with more severe cases of apnea who followed a specialized diet and lost a substantial amount of body mass improved their symptoms greatly.
Researchers from the Karolinska Institute in Stockholm assessed whether early improvements in obstructive sleep apnea after a very low energy diet and subsequent weight loss persisted a year after initial findings, in males ages 30 to 65. Participants had to have been diagnosed with severe obstructive sleep apnea. They also had to have a body mass index of at least 30.
They underwent a 365-day weight loss program which included a nine-week, low-energy diet. Most of the participants completed the weight loss maintenance program. Using the apnea hypopnea index, researchers measured severity of sleep apnea.
Researchers recorded results at the one year point. At least 10 percent of the participants exhibited complete and total remission, and 48 percent no longer needed continuous airway assistance during sleep. Follow-up assessments showed a significant correlation between weight loss and the apnea-hypopnea index.
Diagnosing sleep apnea is fairly simple. Sleep studies can be performed at sleep labs, where patients spend the night sleeping with oxygen saturation monitors and apnea monitors to observe sleep structure. Those suffering from sleep related issues and obesity should reach out to a weight loss specialist and have a personal consultation to see if they qualify for weight loss surgery.
Author: Dr. G. Derek Weiss, MD, FACS, FASMBS, Director of Weight Loss Surgery at CBH in Lexington, Ky.
Contact us today to get information on weight loss and it’s health benefits to you.
The Recommended Diet Following Bariatric Surgery
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Bariatric surgery is an excellent tool to help you limit the amount of food you eat and to facilitate weight reduction.
After bariatric surgery, you will need to significantly adapt your diet and lifestyle to achieve maximum success. You will be losing weight rapidly and proper nutrition is essential to maintain lean body mass, hydration, and skin elasticity, as well as to minimize hair loss.
The post-bariatric surgery meal plan requires a significant change in meal planning for most people. We recommend that you begin adapting your current meal plan now to prepare for this change.
The primary nutrition goals after surgery are as follows:
- Learn proper eating habits that will promote weight loss while maintaining health at a reduced weight
- Consume adequate amounts of protein to minimize loss of lean body mass and facilitate healing
- Take adequate amounts of fluid to maintain hydration
- Obtain adequate nutrients for optimal health through vitamin and mineral supplementation
Post-Weight Loss Surgery Meal Planning Guide
Most weight loss surgery patients will be discharged from the hospital on a liquid-only meal plan for two to three weeks. After three weeks the diet is usually advanced to soft foods for the next six to eight weeks with a gradual transition to regular consistency foods over the next six to nine months.
Depending on your medical history and surgical procedure, it will be recommended that you take a multivitamin with iron, calcium, and — with some procedures — vitamin B12, additional iron, and/or vitamins A, D, E, and K.
Included here are suggestions for making this a safe and uncomplicated transition.
- Stage 2: Modified Full Liquids
- Stage 3: Soft Foods
- Stage 4: Solid Foods
- How to Make Your Transition to Solid Food a Success
Stage 2: Modified Full Liquids
Starting on the day you go home from the hospital, you should drink two ounces, (60 ml), or 1/4 cup of a high-protein liquid nutrition supplement every hour, on the hour, while you are awake. This must be a nutritionally complete liquid that would pass through a standard strainer.
In addition to the nutritionally complete liquid, you should strive to consume two ounces of non-carbonated, non-caffeinated, low- or no-calorie liquid every 15 minutes after the hour for a total of eight fluid ounces each hour.
Your first priority is to drink enough fluid to prevent dehydration; protein is a secondary priority. You should drink a total of six to eight cups of fluid each day to avoid getting dehydrated.
It is not uncommon to feel a sensation of fullness from liquids after surgery. This sensation may limit your ability or desire to take the goal volumes in the first several days after surgery. As you progress from surgery you should find it easier to meet the daily goals.
For best tolerance, do not use straws, take small sips, and start with room temperature liquids.
The liquid-only diet is prescribed for three weeks. Please do not start solid foods until your three week follow up visit with your surgeon and dietitian.
Sample Meal Schedule
8:00 a.m. — 2 oz. Boost High Protein
8:15 a.m. — 2 oz. water
8:30 a.m. — 2 oz. broth
8:45 a.m. — 2 oz. diluted juice
Choose a high protein liquid nutrition supplement with no more than 15-20 grams of sugar and at least 13 grams of protein in an eight ounce serving.
Protein
Protein is essential to aid in healing and maintaining muscle mass after weight loss surgery. It may also help avoid (but not necessarily prevent) hair loss associated with rapid weight loss. Try to consume at least 40-60 grams of protein per day.
Examples of Stage 2: Modified Full Liquids
High-protein liquids:
- No sugar added Carnation Instant Breakfast and skim or 1 percent milk
- Eight ounces skim milk with 1/3 cup nonfat dry milk powder (16 total grams of protein)
- Boost High Protein or Ensure High Protein, available at grocery stores
- Whey or soy protein (Carb solutions, Spiru-tein, Designer Whey)
- EAS high protein drinks
- Ensure or Boost (Glucerna or Boost Glucose Control), available at grocery stores
- Isopure, available at nutrition specialty stores
Low-calorie liquids:
- Water
- Crystal Light
- Sugar-free Kool-Aid/Wyler’s drink mix
- Unsweetened decaffeinated tea
- Decaffeinated coffee
- Clear juice diluted 50/50 with water
- Fruit2O
- Broth
- Sugar-free popsicles
- Propel Fitness Water
Follow-Up
Three weeks after surgery you will follow up with your surgeon in clinic and have a diet advancement class with the program dietitian. In this class you will learn how to successfully incorporate soft solid foods back into your meal plan.
Please do not start solid foods until after your three week clinic visit!
Stage 3: Soft Foods
Soft foods will be added gradually to your meal plan over the next six to eight weeks. While on the soft diet you must continue to focus on high protein foods and avoid foods that are high in fat, sugar, or fiber.
You may still need to get some of your protein from supplements until you are able to eat enough solid food to meet your nutritional needs (see the list of protein supplements above).
Consuming adequate protein in your diet will help you maintain muscle mass and heal as you lose weight. Because you will not be able to eat a large volume of food at one time you should plan to eat a small meal four to six times each day.
At meal times it is important to focus on high protein foods, making sure you eat them first. You will be instructed to add only one new food at a time to establish tolerance to foods slowly. If you do not tolerate a food well, the problem may be with the food itself, how it was prepared, or the way it was consumed.
Learn to recognize when you are full. Indications of fullness may be a pressure, tightness, or heaviness in the center of your abdomen just below the breast bone. Feelings of nausea, regurgitation, or heartburn are indications that too much has been eaten or the meal was eaten to rapidly.
Nausea, abdominal pain, or discomfort is most often the result of eating inappropriately and rarely a complication of surgery. Common eating-related causes of discomfort are: eating too fast, not chewing food well, eating too much food at once, eating solid foods too soon after surgery, or drinking liquids either with meals or right after meals.
Following are lists of foods allowed and those to be avoided while on the soft diet. The foods on the avoid list are there because most patients do not tolerate them for the first two to three months after surgery. Some patients do tolerate these foods, but it is best to start with the foods on the recommended list.
Once you have learned how to eat with your new gastric anatomy and have healed from surgery, you can start to add other foods one at a time over the next few months. If you follow these suggestions, your transition to solid foods and weight loss will be a success.
Recommended Food for Stage 3: Soft Foods
High-protein foods:
- Eggs (cooked with minimal fat)
- Light or low-fat yogurt
- Low-fat cottage cheese
- Soft fish (baked, broiled, grilled)
- Small or baby shrimp, scallops, crab
- Tuna fish (fat-free mayo is okay)
- Tender cooked or ground poultry
- Tender cooked or ground beef or pork
- Bean and lentil dishes and soups
- Fat free refried beans
- Low-fat luncheon meats (turkey, roast beef, sliced thin)
- Shredded or soft low-fat cheeses
- Tofu (soy) mixed in soup or vegetables
Other foods:
- Oatmeal, cream of wheat, grits (thinned)
- Softened cold cereal
- Cooked, soft vegetables
- Soft fruits without skin or canned in natural juices
- Crackers and pretzels chewed well
- Potatoes
- Low-fat soups
- Very dry toast
- Soft lettuce (green leaf or Boston Bibb)
Soft foods to avoid:
- Sticky foods
- Bread (may tolerate if toasted)
- Sticky rice
- Pasta (especially overcooked or large noodles)
- Melted stringy cheese
- Macaroni and cheese
- Peanut butter
Crunchy fibrous foods:
- Raw vegetables
- Fruit and vegetable skins
- Nuts
- Popcorn
- Chips
- Coconut
- Iceberg lettuce
Tough or rubbery foods:
- Tough meat (steak, pork chops, ham, hot dogs)
High-fat foods:
- Butter, margarine, oils
- Sour cream
- Cream cheese
- Mayonnaise
- Gravy
- Fat back, bacon
- Sausage
- Whole milk
- Salad dressing
- Hard cheeses
- Fried foods
- Bologna, salami
- Chips
- Desserts
Stage 4: Solid Foods
It is now 10-12 weeks post surgery and you are ready to progress from soft solids to regular consistency foods. Eventually, you will probably be able to eat most of what you were eating before surgery, only in much smaller amounts.
Overall you should be making healthy food choices including lean meat or vegetable protein, low-fat dairy, incorporating fruit and vegetables as you are able, and avoiding empty calorie or “junk” foods as they are typically high in fat and sugar.
Long term, patients must choose foods with good nutritional value. Each meal should have at least three ounces of protein. Learn to read food labels and limit fat and sugar intake, choose low-fat (five grams or less per serving), low-sugar (five grams or less per serving), and lean protein foods.
The volume you can tolerate will always be limited so choose foods wisely to avoid filling up on foods with little nutritional value.
Eating Behaviors for Success
- Eat slowly and be aware of when you feel full. When you feel full, stop eating! If you continue to eat, you may develop intense chest pain and vomit.
- Chew, chew, chew! You need to make sure you chew your food very well before you swallow it. This makes it easier to digest and pass from your gastric pouch into your small intestine.
- Avoid drinking fluids 30 minutes before and with your meals. If you fill up your small gastric pouch with liquid, you won’t have room for your food. Furthermore, the liquids may accelerate passage of the solid food out of the stomach and possibly cause some discomfort.
- Drink enough fluid between meals to meet your fluid requirements. You need six to eight cups of fluid per day to prevent dehydration.
- Avoid food and beverages high in sugar. High sugar foods can cause “dumping syndrome.” After gastric bypass surgery, some people feel light-headed, sweaty, or faint soon after consuming concentrated sugar.
- Limit high fat foods. These foods may make you feel nauseated. They are also high in calories and will slow down your weight loss. Using a low-fat, reduced-fat, or light version of a product is okay.
Need to know more about your diet after weight loss surgery? Give Central Baptist Hospital Surgical Weight Loss Center a call today and speak with one of our knowledgeable staff members.
